Happy Friday, and first day of May!
Want to know something crazy? We’re a month away from being half way through 2015. How nuts is that?! I can’t believe it’s May already, and this realization has definitely been motivation for me to get my rear in gear and get serious about signing up for a bunch of races I’ve got on my calendar.
I’ll share more about my race plans over the coming weeks, but the first is coming up quick. Next Saturday, May 9th, I’ll be doing 5 Peaks Golden Ears, a trail run with an awesome race organization that I first got involved with last year and loved. If any of you are located in the Vancouver area and fancy joining me (there are 8.8km and 14km options), definitely send me a quick note and let me know. I’ve got a discount code I can offer you!
Work It Out
Earlier this week I asked those of you on Facebook for your workout requests, and one of the responses I got was a high intensity interval workout for beginners. Last week’s Triple Threat Tabata routine was definitely high intensity, but if you’re newer to fitness or just can’t do high-impact moves, it might not be a great fit for you. So instead, I’ve created a lower impact, slightly shorter version.
For those of you who are a little more advanced, don’t disregard this one just yet – I’ve added a bunch of suggested modifications to make this plenty difficult!
The Low Impact Tabata Workout
This routine is short and sweet, which means you’ve gotta max out your efforts during the work phases. Almost all of the moves require zero equipment, except for the sliding knee tucks, for which you’ll need a towel or gliders. Do the first set (A), then immediately repeat. Take a few minutes to bring your heart rate down after that second set, then complete B twice through.
To get your heart rate up and to feel the intensity you’ll need to do these moves fast and forcefully, but be sure to nail your form before amping up your speed.
How to make it harder:
- Squat with front kicks: Hold dumbells at your shoulders
- Squat with side leg raise: Hold a heavy dumbell or kettlebell at your chest for the entire length of the interval
- Reverse lunge with knee drive: Use a step so that your reverse lunge is a step down, then add a hop up on the step with your knee drive
- Push-ups: Do regular, unmodified push-ups or elevate your toes on a bench/step
Turn It Up
Alright, remember how not too long ago I was obsessed with Maroon 5’s new-ish song Sugar? Well guess what I found on the weekend, friends? That’s right, a REMIX! And not just any remix, it’s a mash-up with Nicki Minaj. Personally, I’m not the biggest fan of her music but paired up with this… well, just have a listen for yourself. I’m hooked!
Have A Read
- 5 easy yoga moves to relieve tight hips – via Greatist
- The surprisingly simple key to triathlon success – via Ironman
- 6 ways to shake up your workout routine for summer – via Shape
Now over to you! Let’s hear…
- What are you up to this weekend? Any big fitness plans? I’ve got a 2 hour and 45 minute ride, followed by a run tomorrow morning, and I’m keeping my fingers crossed really tight that it’s nice and sunny!
- What songs are you loving right now?